Running is an activity anyone can do, but the real challenge is to run faster! Training, goals, discipline and determination are needed. If you are ready for the next step, read on!
Steps
Part 1 of 5: Getting Started
Step 1. Determine your current speed
To be faster, it is important to understand what your starting level is, so that you can monitor your progress. Use a stopwatch and check how long you run for 1600 meters. Once you know what the exact time is, whether it's 8 or 16 minutes it doesn't matter, you can start working on improving yourself!
- This is where an athletics track comes in handy, as it measures exactly 400m, and if you want to run 1600m you have to do 4 full laps.
- If you can't use a track, measure the distance on a flat, traffic-free road so you can track your time.
- You should also try to count the number of steps you take in one minute. Set one minute on the stopwatch and count every time your right foot touches the ground. Whatever number comes up, you should be able to double it by increasing the speed.
Step 2. Find a good spot
Go to the athletics track in your municipality, or to a flat area about 400m long where you can run. The track would be a great place for beginners who want to get faster, because it has a standard length on which progress can be measured. There is also no traffic and it is flat.
- Some schools open their athletics tracks to the public, which is a very convenient solution if you don't have anywhere else to practice.
- If you can't use a track, you can improve yourself on the gym treadmill, or any flat road with little traffic.
- Avoid roads with many curves or uneven roads, their shape can affect the ride. For example, on curved roads, the foot on the curb is significantly lower than on the outside.
Step 3. Set up a schedule
A lot of discipline and dedication is required to increase your running speed, so it's important to establish a challenging yet realistic schedule that you can stick to. You should run at least 4-5 times a week varying the length and intensity of your workouts.
Create a training regimen
Run 4-5 times a week.
To go faster you will need to improve your power and endurance by increasing the kilometers you do each week. Find out what time of day you give your best and stick to that routine, including a day off every few days.
Varies lengths and intensities.
Alternate longer and shorter runs and go at a slower pace at least one day a week. Varying speeds and distances will help your body stay healthy as you strive to run faster.
Aim to learn something every time you run.
Use a fitness band or regular stopwatch to keep track of your times. Compare those from a week with those from the previous week to see if you are continuing to accelerate or have reached a stalemate.
Find out what's good for your body.
It's perfectly fine to take it easy for a week or take a day off here and there. Pay attention to sore spots on your body and see a doctor if necessary. Staying healthy will help you reach your goals even faster.
Step 4. Set goals
It is important to always have a practical goal in mind when training to run faster. By doing this you keep motivation high and strive to go a little further every day and get closer to your goal. Whatever your goal, remember that it has to be challenging, but realistic.
- You can import to run a certain distance in a specific time, for example 1600m in 8 minutes.
- Alternatively, you can try to increase the number of steps in one minute (your cadence). The fastest runners in the world have a cadence of 180 steps per minute.
- To find the right cadence target, run for 60 seconds and count the times your right foot hits the ground. Doubling this number is a great achievement!
Step 5. Get the right clothing
While not essential for running faster, the right clothing (shoes, shirt, and so on) can make you feel lighter on your feet. There is a wide selection of running shoes nowadays, many of which emphasize or mimic the feel and motion of running barefoot.
- Lightweight, breathable clothing allows you to feel fresher and less burdened (physically and mentally) during workouts.
- You could also think about buying a hi-tech watch that allows you to take times, measure distances, speed, calories and heart rate.
Step 6. Involve a friend
Having someone to help you with your new fitness plan can be very effective in keeping you motivated. Whether your friend decides to run with you or be your personal trainer, their presence helps you not to quit, and can even trigger some healthy competition.
Step 7. Create your mantra
If you find it hard to stay motivated or push yourself beyond your limits to improve, create some sort of inspirational mantra that you can mentally repeat as you run. It can be as silly and trivial as you like, but the simpler and shorter the sentence, the better you can repeat it to stay focused on your goals.
Try words like "I run like the wind" or "speed is my name", or whatever else you can think of
Part 2 of 5: Increase the Speed
Step 1. Break the mold
To improve both speed and endurance, you need to push your limits and change your training routine a bit. If you do the same exercise over and over for a couple of months, your body settles into repetition and you are likely to stall. The time has come to give yourself a shake and change exercises!
Train in cross-training
Spinning.
It is great for increasing cadence and for encouraging the hips to rotate at high speed. It also improves your overall fitness level, which makes it an excellent cross training exercise.
Skip the rope.
It is an exercise that improves cardiovascular activity, helps you lose weight, improves coordination and trains you to absorb the impact of your feet hitting the ground. If you include 30 minutes of skipping rope in your weekly program, you improve your overall physical condition, and therefore you can run faster.
Yoga.
For a low-intensity workout that still helps you run, yoga is your best bet - try to do one or two yoga sessions a week. It allows you to be more flexible, to decrease your recovery time after workouts, and at the same time improve your fitness - all very useful things for a runner who is trying to be faster.
Tapis Roulant.
It is a great tool that allows you to train your body to run at a higher pace. The mat forces you to run at a constant speed, encouraging you to increase your cadence. To get the most out of a treadmill workout, set it to a speed slightly higher than you are used to, and try to maintain it. This way you get your legs and body used to moving at higher speeds even when you are not on the tool.
Step 2. Improve your posture
In this way you are sure that the body is working at its best: this translates into less propensity to injuries and greater speed in running. When you run you should feel loose and natural and not tense and tight.
Finding the perfect posture
Keep your head up with your gaze straight ahead.
Avoid looking down at your shoes or leaning your chin back - either way you get your neck out of alignment with your back.
Keep your arms at 90 degrees and rock them back and forth slightly to help propel you forward. Don't clench your fists, don't hunch your shoulders, and don't keep your arms too close to your body. If you feel that you are doing any of these actions, wave your arms outward and downward to release any tension and resume the right position.
The foot should "land" with the heel and the back, before making a rolling motion towards the tip, where the thrust for the next step will then concentrate. Good, fast runners are light on their feet as if they have a little spring with each step.
The knee should be slightly flexed when the foot touches the ground, to cushion the impact. You don't need to lift your knees higher to increase speed - just take more shorter steps, lifting your knees as comfortable as possible.
Step 3. Try the fartlek
"Fartlek" is a Swedish term that means "game of speed" and is becoming more and more popular among runners who train to improve their times. Fartlek involves a series of runs at varying speeds with random intervals throughout the workout. With this style, you can run at a steady, slow pace for several minutes, and then sprint at full speed for 60 seconds before returning to the previous step.
- Fartlek is a very flexible training method, with which you can decide the relationship between jogging and sprint times, based on how you feel on that particular day. For maximum results, try to incorporate such a workout into a 40-60 minute run.
- Most runners don't use exact methods or timing tools when training fartlek. Most of the time he decides to sprint up to a certain milestone (like the phone booth or fire hydrant). The length of the shot is left to your judgment and skill.
- Warm-up is key, you need to run at an average pace for at least 10-15 minutes before doing the fartlek. You need to be sure your muscles are loose to be able to withstand the constant acceleration. Likewise, make sure you have time to cool down if you don't want to have muscle pain the next day.
Step 4. Run uphill
Running uphill has been proven to gradually increase speed. So you should also include this type of training in your schedule. It will be tough at first, but after a while you will get used to it and you will notice that it will be much easier and faster to run on the plane.
- Running uphill is also a better exercise for the body, because it allows you to reach a high intensity, limiting the stress on the joints caused by the impact with flat surfaces.
- To reach a really high level, you can do some uphill sprints. Basically, you have to run at full speed for 30-60 seconds on a moderately steep climb.
Step 5. Learn to breathe
Getting the most out of your breathing helps you improve speed and endurance. This is because deep breathing allows you to introduce more oxygen into the bloodstream, which in turn turns into energy. You should try to breathe in and out through both the mouth and nose, and breathe from the stomach rather than the chest.
- Belly breathing is much deeper, and if done correctly, you should inflate your abdomen like a balloon when you inhale and deflate it when you exhale. When you breathe through your chest (as most people and inexperienced runners do), you limit the amount of oxygen you bring in and hunch your shoulders (wasting precious energy).
- When you run try to synchronize your breathing to the cadence. In this way you strengthen the diaphragm. To begin, take an inhalation that lasts two steps (right and left) and then exhale for two more steps. As the diaphragm gets stronger and the breath gets deeper, you can extend your breathing to 4 steps.
Step 6. Look straight ahead
Something as simple as looking forward can really improve your speed. Some runners have a tendency to look down at their feet or at the landscape. While it is right for those who run for fun or to be outdoors, in a workout it is not good at all and you should focus on fixing a point about 20-30 meters in front of you, always with your head straight.
This is particularly useful for competitive runners, because they always keep an eye on the finish line
Step 7. Get slim
Being fit doesn't necessarily mean having the ideal weight, especially if you're eating a lot to make up for the intense workout. It is important to know that every extra pound you have to move takes more effort to complete the run. Maybe you need to lose a pound or maybe you need to lose five, but shedding the unnecessary weight allows you to go faster.
- Of course, extreme diets are not an option for those who train at high intensity. However, it is possible to stay healthy and feel satisfied by following a balanced diet. In fact, changing your eating habits will make you lose weight and provide you with more energy to improve your times.
- To lose weight healthily, increase your protein intake from lean meats like chicken, turkey, and fatty fish, and combine them with smaller portions of carbohydrates like brown rice, multigrain bread, or wholemeal pasta. Eat lots of fresh vegetables and fruit with each meal to feel full without overdoing the calories. For healthy snacks, eat a banana, low-fat yogurt, or a handful of almonds and raisins.
Step 8. Listen to the music
While running purists despise music during training, studies have shown that people who listen to it show a significant increase in power, especially at a very fast pace.
Find a selection of songs that have a tempo similar to the running speed you aspire to. Listening to them, your body will naturally follow the rhythm, and your speed will increase without you actually realizing it
Step 9. Keep a log of your runs
This way you can track your progress and find the motivation to move forward. After each run, take note of the weather, your average speed, the route you took, the weather conditions and your physical sensations. Such a detailed report allows you to understand how certain variables affect speed.
Keep track of the kilometers
Write:
Your times
The average speed
Path
Weather conditions
Pain you may experience
Advise:
change your routine when you see from your notes that your routes and workouts are becoming repetitive.
Part 3 of 5: Refueling
Step 1. Stay healthy
Running fast isn't just about training. It has to be a "whole body" experience, so you need to maintain an adequate diet, ensure hydration, and be mentally and physically healthy. A healthy diet is essential for runners who train at high intensity and strain the whole body. You must replace the calories you burn with healthy foods, rich in vitamins and nutrients that allow you to be in top physical condition and achieve peak performance.
- You should eat a lot of animal-derived foods such as chicken, lean beef, eggs, and dairy products such as milk and yogurt. They are all protein-rich foods that are an essential source of energy for runners, as well as iron and zinc (which support the production of red blood cells and strengthen the immune system). The calcium you get from dairy products strengthens your bones.
- You should consume protein-enriched whole grains for breakfast. This way you will fill up with energy that will make you feel full for a long time. Healthy carbohydrates are a source of energy, so cereal bars are a great way to get a boost before, during and after your run. Small portions of brown rice and pasta (instead of white grains which are nutrient-free) make a great side dish to your meat and vegetable dishes and make for a healthy, tasty and rewarding lunch (a perfect combination!)
- Aim to eat 5 servings of fruit and vegetables a day. They're both packed with vitamins and nutrients, as well as good carbohydrates, and help keep you full all day without going overboard on calories. Do not remove the peel because it is the most nutritious part! Also try to vary the color of fruit and vegetables, as they contain different antioxidants depending on the pigment. For example, tomatoes get their color from lycopene, while sweet potatoes contain beta-carotene which makes them orange!
Step 2. Drink lots of water
It is essential for a runner to always be well hydrated, both during physical activity and throughout the rest of the day, as dehydration lowers the oxygen supplies in the muscles and therefore slows down the run. However, contrary to popular belief, drinking eight glasses of water a day is not the best way to stay hydrated, and can even cause overhydration, which is potentially dangerous in some circumstances. To understand how much water you need each day follow these formulas:
-
Men:
you should multiply your weight in kilos by 19.6ml of fluid to know your exact daily intake, although runners should increase this amount to compensate for fluids lost during running through sweating.
-
Women:
you should multiply your weight in kilos by 17.36 ml of fluid to get the exact amount of liquid to drink; also in this case the athletes must increase the dose to compensate for the liquids lost with physical activity.
- If you carry a sports bottle with you to drink while running, don't feel like you have to do it all the time. The latest research recommends drinking when you are thirsty, no more, no less.
Step 3. Avoid sweets and fatty foods
Junk food and sweets give you an instant energy spike thanks to the sugar intake, but this spike quickly decreases leaving you tired and weighed down. Stick to natural sources of sugar and fat to get the same energy without the side effects.
- If you're really craving something sweet, eat a banana, which is high in natural sugars and makes you feel full and full of energy much longer than a chocolate bar.
- If you're craving fat, eat a tablespoon of peanut butter alone or spread on whole wheat toast.
Step 4. Drink your coffee
Folk wisdom would tell you not to, especially before a run, as it is a diuretic and increases the risk of dehydration. However, studies have found that consuming a cup of coffee, or another caffeinated beverage, before a run provides an extra boost of speed. This is good news for coffee addicts, but remember that everything should be taken in moderation.
Step 5. Rest
In addition to eating well, staying hydrated, and exercising consistently, you need to make sure you rest, to allow your body to regain strength and improve athletic performance. If you overdo it by pushing yourself too far, you can become exhausted or injured and put your participation in competitions at risk.
- To prevent this from happening, remember to give yourself a day or two off a week during which you don't run. These are days that you can devote to less intense activities such as walking or yoga, if you wish.
- Also, you need to make sure you get good quality sleep at night. Research has shown that athletes who follow a consistent, healthy sleep-wake rhythm have better reaction times and are faster at the finish line.
Part 4 of 5: Stretching
Step 1. Stretch before running
This is a great way to improve flexibility and reduce the risk of injury. Rather than the classic (static) stretching and holding exercises, try dynamic stretching exercises that involve movement, and have proven much more effective for runners and athletes in general.
Step 2. Do leg raises
Swing one leg outward, as far away from the body as possible and then bring it in the other direction, crossing it in front of the body, always seeking maximum extension. Repeat the exercise 10 times on each leg.
Step 3. Goose step
Keep your back and knees very straight and walk forward by fully lifting your leg in an exaggerated gear, push your toe towards you. Too easy? Insert a hop. Do 10 repetitions for each leg.
Step 4. Kick back
Can you hit your butt? Give it a go! Stand up straight, walk forward and swing your legs back and up as if you want to kick your glutes. If you can do it without problems, repeat the exercise while running slowly. Do ten repetitions for each leg.
Step 5. Stretch
Take a long step forward, the bent knee should not go beyond the toe. Lower the body by bending the knee of the back leg to the ground. Try to maintain a straight posture throughout the run and contract your abs for maximum benefit. Again do 10 reps per leg.
Step 6. Stretch out
Lean forward with your butt up. Put your right foot behind your left ankle. Keep your legs straight and press your left heel towards the ground, then release. Repeat 10 times for each leg.
Step 7. Lifting
Raise your right leg as if you want to kick and bend your knee so that it points forward. Try to touch the inside of your left foot with your right hand without bending forward. Repeat 10 times for each leg.
Step 8. Do planks
It is an exercise that helps you strengthen your abs and back. Lie face down with your hands flat on the ground at head level. Lift yourself off the ground by resting on your forearms and on your toes. The back should form a straight line from head to toe. Contract your torso muscles and try not to sag up or down. Hold the position for 1 minute and then release. Repeat 15 times.
Add a leg movement: To make the exercise more intense, move one leg at a time. Lift one so that it is parallel to the ground and spread it outwards. Then return to the starting position and switch to the other leg
Part 5 of 5: Training with Companions
Step 1. Find a friend or family member who is willing to help you achieve your goals
This company, together with a light and healthy competition, are excellent sources of motivation to continue. It is also an opportunity to discuss and verify each other's progress.
Step 2. Encourage your partner to push you
For example you say that you are tired or bored, your partner must be able to fight your excuses. The same thing goes for him, of course: do whatever it takes to stimulate each other.
Step 3. Practice a routine similar to the one explained above
Step 4. Find another way to have a partner who keeps you motivated
In case your potential partner doesn't feel like running, you might want to try and get him to follow you on a bike. This is a great opportunity for both of you to work out without your friend taking too much effort.
wikiHow Video: How to Run Faster
Look
Advice
- When you start to feel tired towards the end of the competition, focus on your arms and swing them faster. If they move faster, your legs will too!
- Get good running shoes that are light and comfortable. Shoes without adequate cushioning can cause muscle and joint pain (e.g. stress in the tibial midfoot). Change your shoes every 500km, or when they are deformed in any way.
- If you are a girl with long hair, you should find a hairstyle to tie them up so they don't come on your face.
- Ask a friend to film you running so you can notice and change erroneous behaviors or movements that slow you down.
- Keep your hands straight and point them forward as you wave them, then start running. It should help.
- Run with a heavy backpack and do some sprints. Remove the backpack and repeat.
- Make sure the shoes are in good condition. You can tell if it's time to change them by folding the tip towards the laces. If you can do it pretty easily, you need new shoes.
- Before you decide to run as a regular workout, try other sports like skateboarding or skiing to strengthen your leg muscles.
Warnings
- During a race, don't drink too much at once: it will cause pain in your side; drink in small sips instead. Don't drink a whole bottle of water at once, this will worsen your result.
- Don't force your body beyond your capabilities during the first few days, remember that every individual is different and no competition is more important than your life.
- As with all exercise programs, if you have any health problems you should consult a doctor to find out what to avoid before starting any new workouts.
